Achieve Or Maintain Your Ideal Weight Naturally!

For over three years I have been refining this my diet and I am so happy to finally share my Paleo diet with you.

Achieving your ideal weight and body fat % is 70% Diet & 30% working out. Try and develop a workout plan to burn 400+ calories 3 to 5 days a week.

For many years I have always wondered what people eat who have a body fat percentage of less than 10%.  Now that my own body fat is less than 8% and holding steady I am compelled to share what I did in order to reach my ideal weight and body fat percentage. The simple fact of the matter is that calories do matter and so many are over complicating the easy way in which to lose weight. Buy yourself a piece of technology that tracks your calories and consume less calories than your body burns and the weight will simply fall off effortlessly. Pair that same principle with a Paleo food plan and the weight will fall off even easier.

Yes, there are bad calories and good calories but the key to optimal health is simply following a no gluten, no grains, no legumes (Beans/Peanuts), no soy, no dairy (this means anything from a cow) approach to eating.  Consume a high protein,  low to moderate amount of fat, low to no sugar, high in vegetable diet and watch the how fast the weight falls off.

I have been working on refining this diet for many years combined with 20 to 30 minutes of cardio  followed by 20 minutes of weight lifting four to five days a week. I have now hit my ideal weight and body fat.  The diet below shows how to incorporate the Paleo Products into your everyday food plan.

This is not really a diet, it’s a lifestyle plan based on Paleo compliant foods that control blood sugar and promote fat burning, and steady energy all day long.   What is great about this food plan is that almost every restaurant has a salad that you can easily make “Paleo” by adding protein and removing the croutons and other non-Paleo ingredients.

One thing people always complain about is gaining weight when they travel. Using this food plan you can travel and still find a salad anywhere you go. Almost every restaurant offers a salad with grilled chicken breast and avocado so don’t make excuses for not being able to find a place around you to eat healthy. Always seek places when possible that serve organic salad & meat as to avoid an increase in estrogen. Personally I seek out restaurants that serve grass fed meat as it’s extremely easy for your body to digest.

It’s easy to cut unnecessary carbs and calories your diet by making simple changes. When ordering a salad ask for no croutons, and no cheese and instead ask for avocado (no more the 1/2) and salsa for dressing. Ask for just straight red wine vinegar dressing to really cut our unnecessary calories and carbs.

My “Paleo” Diet focuses on burning unwanted fat while preserving muscle. This program’s goal is to reduce your body fat percentage down to a point to show off the muscles that are hiding beneath your fat layer, or to maintain the lean body you already have. My Paleo Diet does this by providing specific nutrients, vitamins, and proteins to your body to stimulate your metabolism and balance hormones to adequate levels. If your hormones are not in line, you can work out as hard as you want and not get results! This food and vitamin plan triggers your body’s fat burning potential by increasing your natural utilization of protein.  One product I have found to dramatically balance hormones and rid the body of excess estrogen is Estro X by Defense Nutrition. To boost hormone levels into the proper hormone level I use Source Naturals Tong Kat Ali.

Many diets tell you that  just going low carb or low calorie is the only way to go, but these diets can often lead to you burning not only fat but your muscle too, leaving you weak and your mind clouded because it’s so starved for calories and nutrition.

I achieved my results in just two months with my Paleo Diet and went from 220lbs to 185lbs and have stayed at this weight for almost 4 years.

Here at the Paleo, Inc. I am offering vitamin kits because they actually work, and I would know as I take them myself. Recommended reading (Primal Power Method By Gary Collins)

**As with any diet or workout regime you should always consult your doctor before starting any new physical workout plan or diet. Paleo, Inc. is not held responsible for any injury that can result from trying this plan. It is critical that you drink at least 2 to 3 liters of water a day with this diet. The second most important part is burning at least 500 calories a day combined with taking Methyl B-12 **

My Paleo Plan

 

**Adjust dosing and eating times to your schedule.

5 AM Drink 24oz of water when you get up (Recommend Squeezing An Organic Lemon In Water)
5:15 AM Take the following supplements:

5:30 AM Breakfast:

5:45 AM Begin drinking Alkaline PH Water That Is At Least 7.5PH (Make Sure It Has Electrolytes)Recommend :  Essentia @ 9.5 PH or Essense @ 10.0 PH
6 AM Take 1 Quantum Probiotic Complex (Improves Digestion & Flora Balance)
7 AM
7:15 – 8:15 AM   Workout (4 to 5 Days a week):  (At Minimum You Must Workout 3 Days A Week) (Target Calorie Burn Is 500-700 Calories Per Workout)Mondays:

  1. Upon arriving at the gym – Stretch legs for cardio
  2. Stair Step for 10 minutes gradually increasing the intensity every 2 minutes or so
  3. 10 Min Running/Jogging
  4. 10 Min Elliptical
  5. Stretch out your back muscles
  6. Immediately move to lat pull-down machine – perform 3 sets of 10 front pull-downs with as much weight as you can without straining – eventually switching out for pull-ups
  7. Rest for a few minutes
  8. Then move to the seated row machine – perform 3 sets of 10 with as much weight as possible
  9. Rest for a few minutes
  10. Then move to the free weight area – perform 3 sets of 10 reps of one arm dumbbell rows with as much as weight as you feel comfortable with
  11. Rest for a few more minutes
  12. Move to hyperextension machine – perform 3 sets of 10 reps – unweighted at first
  13. Rest a bit more
  14. Move to Elliptical Machine – step for 10 minutes on a level high enough to cause muscle burn
  15. Rest for another few minutes
  16. Then move to TRX (if equipped) section – perform 3 sets of 15 reps of suspended crunches (see TRX website for examples); eventually working up to performing 5 push-ups at the beginning of the crunches
  17. Rest some more
  18. Immediately move to open area – perform ab wheel exercises – 3 sets of 15 reps

Tuesdays:

  1. Upon arriving at the gym – Stretch legs for cardio
  2. Stair Step for 10 minutes gradually increasing the intensity every 2 minutes or so
  3. 10 Min Running / Jogging
  4. 10 Min Elliptical
  5. Stretch out your chest muscles
  6. Immediately move to chest dip bar – perform 3 sets of 10 reps (unweighted)
  7. Rest for a few minutes
  8. Find an open area – perform 3 sets of 20 push-ups
  9. Rest for a few minutes
  10. Move to cable area – perform 3 sets of 10 reps of cable flys (chest) with as much weight possible without straining your pecs
  11. Rest a bit
  12. Then move to treadmill – perform 10 minutes on incline 2 level – 2 minutes walking to warm up – then 6-7 minutes jogging – then remainder of time walking again to cool down
  13. Rest for a few minutes
  14. Then finally move to TRX section – perform 3 sets of 15 reps of suspended crunches; eventually working up to performing 5 push-ups at the beginning of the crunches

Wednesdays:

  1. No training – day off

Thursdays:

  1. Upon arriving at the gym – Stretch legs for cardio
  2. Stair Step for 10 minutes gradually increasing the intensity every 2 minutes or so
  3. 10 Min Running / Jogging
  4. 10 Min Elliptical
  5. Stretch out your leg muscles
  6. Immediately move to leg extension machine – perform 3 sets of 10 reps of leg extensions with as much weight as comfortable
  7. Rest a bit
  8. Move to leg press machine – perform 3 sets of 10 reps of leg presses with as much weight as possible (without strain)
  9. Rest some more
  10. Move to seated calf raise machine – perform 3 sets of 10 reps of seated calf raises with as much weight as possible to feel a burn
  11. Rest a bit more
  12. Then move to treadmill – perform 10 minutes on incline 2 level – 2 minutes walking to warm up – then 6-7 minutes jogging – then remainder of time walking again to cool down

Fridays:

  1. Upon arriving at the gym – Stretch legs for cardio
  2. Stair Step for 10 minutes gradually increasing the intensity every 2 minutes or so
  3. 10 Min Jogging/Running
  4. 10 Min Elliptical
  5. Rest a few minutes
  6. Move to Elliptical Machine – step for 10 minutes on a level high enough to cause muscle burn
  7. Rest a bit more
  8. Then move to treadmill – perform 10 minutes on incline 2 level – 2 minutes walking to warm up – then 6-7 minutes jogging – then remainder of time walking again to cool down
  9. Rest some more
  10. Then finally move to TRX section – perform 3 sets of 15 reps of suspended crunches; eventually working up to performing 5 push-ups at the beginning of the crunches
  11. Rest a few more minutes
  12. Move to some type of pull-up bar – perform 3 sets of 10 leg raises – try to touch your toes on the bar
  13. Rest some more
  14. Immediately move to open area – perform ab wheel exercises – 3 sets of 15 reps

Saturdays & Sundays:

  1. No training – days off
9:00 AM Take 1 Scoop Paleo Protein Powder™ (Vanilla or Chocolate – All Natural w/Stevia)
9:05 AM 1 Organic Apple (Always Look For Apple With More Red In Them)
11:15 AM  If you get hungry one handful of Blanched Almonds, Pistachios, or Cashews.
12 Noon Lunch:

  • Spinach or Dark Green Salad with Chicken or Fish with 1/2 Avocado – Vinegar Dressing / Braggs used as Dressing or
  • Bring Your Paleo Wraps With You & Make A Paleo Wrap For Lunch By Ordering Just Ordering Chicken, Steak, or Fish with Avocado, and Salsa!
  • Try and Eat 1 Organic Apple (Fuji Has Best Flavor) immediately following lunch

*If you must eat out then try to at least eat organic foods. If not, just eat salads with fish. This is the hardest part to any diet-on-the-go!

Paleo-Friendly (some more than others) Restaurants:

  • Chipotle® – Salad with Chicken or Steak – Lettuce, Mild Salsa, Guacamole
  • Rubio’s® – Salad with only Fish, Mild Salsa as dressing, no Corn or Chips
  • Sharkey’s® – Power Plate – Steak/Chicken/Fish w/ Steamed Veggies
  • El Pollo Loco® – Steamed Veggies, Grilled Chopped Chicken, Mild Salsa
  • Subway® – Spinach Salad, Red Wine Vinegar Dressing, Onions, Tomatoes, Avocado, & Tuna
1:45 PM
4 – 5 PM Dinner:

  • Spinach or Dark Green Salad with Chicken 6-8oz of meat) ( or Fish with 1/2 Avocado – Vinegar Dressing / Braggs Dressing
  • Eat 1 to 2 Slices of either Paleo Bread or Paleo Wraps Filled w/Organic Chicken, Steak or Fish.
  • Try and Eat 1 Organic Apple (Fuji Has Best Flavor) immediately following dinner
5:30 PM
7 PM  4 Oz to 6 oz of Aloe Vera Juice
7 – 8 PM

Sleep is critical to losing weight and reducing inflammation and it’s very important you get 8 hours of sleep! If you have trouble sleeping, take 1 Source Naturals 1mg to 2.5mg Sublingal Melatonin.